**Marcus's HIT Dungeon**

[clarky.]

Prox,BG, Nach, AG and anyone else interested in my RC injuries and has helped me

First thing I want to thank AG for forcing me to try Voltarol, even though ive tried this before numerous times this time ive been using it daily up to 2-3 times and I can not believe what this has done for my shoulder, I mean fucking hell there must of been some inflammation inside my shoulder because what this has done is remarkable. AG thank you for pushing this onto me

Not sure if any of you know but ive been doing some intense work on my shoulder especially my RC's especially the supraspinatus. I've been using a baseball and ive been lying on the floor with the ball right in the middle of the supraspinatus and relaxing the breathing through the pain, once the muscle releases a bit I lift my body up and putmy weight onto the ball. This is serious pain for me but I breath through it and slowly roll it around until I feel certain places need work.
My arm is right by my side and ive been lifting it up and this brings tears to a sadist cunt, I only been able to lift it up a few inches and then I pulse it and work the RC were the ball is, I slowly move my arm up further and further and keep working the RC. This has took a few weeks but now I can lift the arm straight up and over my head and touch the floor. I kid you not my range of motion has increased 100%, ive been working on this movement a lot and its still painful but nice at the same time

Once my arm went right over I started to bring it out to the side and do some internal and external rotation whicl still on the ball, then I would work the ball all around the supraspinatus and work that RC. Ive also been doing rotations of the shoulder with a slight weight and I've also been working on infraspinatus with the ball and teres minor and the flexibility is remarkable. Ive had some bruising due to the intense therapy but there's a lot of scar tissue in there what needs working out. Ive also been doing a lot of towel stretches and now I can put my arm right up behind on my back without pain.

So, at this moment in time my range of motion is 100% better, less pain, more flexible and strength is coming back slowly but I am not pushing this. The ball and arm lifting was painful but nice and I thought I would never be able to bring it right over and touch the floor over my head when at first it was around 5 inches off the floor and the pain was unbearable now its a full range and feel good doing it.

Just thought I'd give you guys an update

Great news mate, this has been keeping you back fir some time now. Hopefully it can stay this way and you can have pain free session from the RC.

[NACH3]

Prox, would a TENs machine help in anyway with my RC/shoulder problem?

I know you asked Prox, big man, but that TENs unit surely helps loosen it up as well as gets blood flow going into it... They say it can help break up scar tissue as well, however, it didn't for me... Deep tissue and laser was much better breaking up really stubborn scar tissue! It does feel good tho whenever I put it on... I'll have to dig mine up -

I'd also like to hear what Prox says -

[kelkel]

Lmao might have to try this. Going back to docs on Tuesday and maybe she will have some ideas.

See if she can write a letter of medical necessity to your plan administrator.

[kelkel]

Prox,BG, Nach, AG and anyone else interested in my RC injuries and has helped me

First thing I want to thank AG for forcing me to try Voltarol, even though ive tried this before numerous times this time ive been using it daily up to 2-3 times and I can not believe what this has done for my shoulder, I mean fucking hell there must of been some inflammation inside my shoulder because what this has done is remarkable. AG thank you for pushing this onto me

Not sure if any of you know but ive been doing some intense work on my shoulder especially my RC's especially the supraspinatus. I've been using a baseball and ive been lying on the floor with the ball right in the middle of the supraspinatus and relaxing the breathing through the pain, once the muscle releases a bit I lift my body up and putmy weight onto the ball. This is serious pain for me but I breath through it and slowly roll it around until I feel certain places need work.
My arm is right by my side and ive been lifting it up and this brings tears to a sadist cunt, I only been able to lift it up a few inches and then I pulse it and work the RC were the ball is, I slowly move my arm up further and further and keep working the RC. This has took a few weeks but now I can lift the arm straight up and over my head and touch the floor. I kid you not my range of motion has increased 100%, ive been working on this movement a lot and its still painful but nice at the same time

Once my arm went right over I started to bring it out to the side and do some internal and external rotation whicl still on the ball, then I would work the ball all around the supraspinatus and work that RC. Ive also been doing rotations of the shoulder with a slight weight and I've also been working on infraspinatus with the ball and teres minor and the flexibility is remarkable. Ive had some bruising due to the intense therapy but there's a lot of scar tissue in there what needs working out. Ive also been doing a lot of towel stretches and now I can put my arm right up behind on my back without pain.

So, at this moment in time my range of motion is 100% better, less pain, more flexible and strength is coming back slowly but I am not pushing this. The ball and arm lifting was painful but nice and I thought I would never be able to bring it right over and touch the floor over my head when at first it was around 5 inches off the floor and the pain was unbearable now its a full range and feel good doing it.

Just thought I'd give you guys an update

Outstanding. Positive news for a change!

So I've been getting my thickness back - and this am someone made my day... I was wearing one of my reg T's and I'm filling it out well... A few people said it looks like your bigger than when b4 you got hurt(vascularity is a lil lower but not bad)! So things are looking up - just figured I'd share

Great news Nach! Discipline and motivation = gains

[InternalFire]

stretching my legs, will drop some squats in the house tonight!

[NACH3]

Outstanding. Positive news for a change!

Sure is!

Great news Nach! Discipline and motivation = gains

Thanks Kel... Really liking this split!

[NACH3]

Went in to hit legs... Will have to do them tomorrow(and I set it up already w/a trainer)

Chest & Biceps -- I hit biceps first as my shoulder was very stiff and my ROM was limited but by doing bis first I was able to loosen up Moreso!
RC ex's stretching rolling

Straight bar curls
2warm ups(10-12) 2feelers(4-6)
2w heavy(8-10/5-8) 4 drops(avg'ing 2-3reps each drop if that)

DB Preachers off back of incline
2feelers
1w 5-7 3drops +RP

Hammers
Heavy Ran rack 2x 3drops after heavy set +2RPs
S/s'd -- rev curls high reps

Incline DB Press
2warm ups 10-12 2feelers
1w DD+RP heavy

Flat Hammer strength press
Pyramided up 2w(heavy) 6-10 3drops allot failure

Cables
- crossovers(heavy) 30sec rest
3w to failure
- mid
2w higher reps
- incline flys
1w 3drops

Incline hammer strength press(unilaterally)
2w Drop +RP
-cables low to high - on Swiss ball to failure then standing to beyond failure

I am loving bis b4 chest but I will switch it up next time -- great w/o

[Proximal]

My God, so much happening here today.

Really Marcus, so very happy that your shoulder is making a come-back. Did you make that technique up, because it's really smart and most importantly, it is working. The little TENS units are primarily for pain relief. They do have stronger electrical stimulation units that you'll find in clinics which address pain as well, but also try to reduce inflammation. Then there are EMS machines (Electrical Muscular Stimulation) that gets the spasmed/tightened muscle to tighten and relax over and over, to try to relieve the spasming.

The laser is something relatively new, so I really don't feel qualified to give you a decent opinion. But looking at what Nach has gone through and looking at his physique (great new avi by the way Nach, just how you develop can those delts with your RC issues - amazing!), I'd trust his word. And nothing beats someone who gives great deep tissue, as both Nach & AG said.

So sorry to hear about your continued troubles Sfla. I agree with Kel about a letter to an administrator. But, deep down in my heart, I feel the back is going to clear up if you stop compensating for your knee. And once again, I apologize I couldn't give better advice for the Mrs., but MuscleScience knows his stuff and I loved what he said.

Clarky, if you ever get what is it, a "wee niggle" did I get that right - hope I can help.

Insane, so happy you are finding your groove with the T. With your attitude, you're going to be a beast!

Guys, have to tell you, after work I look forward to coming back to this thread. Going on one year now - this test, this forum and this thread (that's only been a few months) has breathed new life into me that I didn't have for too many years to count. I was skeptical of the HIT philosophy and it is really agreeing with me. I have had a weird thing with pain my whole life (please no jokes Marcus and Kel) - in that it somehow validates that I am using my work-time to its max (have some stories). The pain from HIT is really something that agrees with me.

Headed to New Orleans tomorrow. Promised our niece that we would do something fun for her 21st birthday. The wife and I love it down there - going to be a great time!

Best wishes all!

[kelkel]

I am loving bis b4 chest but I will switch it up next time -- great w/o

Told ya.....

[kelkel]

Guys, have to tell you, after work I look forward to coming back to this thread. Going on one year now - this test, this forum and this thread (that's only been a few months) has breathed new life into me that I didn't have for too many years to count. I was skeptical of the HIT philosophy and it is really agreeing with me. I have had a weird thing with pain my whole life (please no jokes Marcus and Kel) - in that it somehow validates that I am using my work-time to its max (have some stories). The pain from HIT is really something that agrees with me.

Been glad you're here since day 1 Prox! Great asset to this board!

Have a great trip!

[almostgone]

Been glad you're here since day 1 Prox! Great asset to this board!

Have a great trip!

I'll second that!

[clarky.]

Been glad you're here since day 1 Prox! Great asset to this board!

Have a great trip!

Yip x3, great guy. Very helpful and positive man, always willing to help and knows his stuff.

[clarky.]

Morning guys, traps and chest are still sore ish. Think i'll give arms the pain the day then back the mora, as work is going to be busy the day and my back will be a wee bit sore.

But!! We will see when i get in there haha.
Hope everyone has a great/safe wk end and i will report back later the day.

[almostgone]

Morning, Clarky!

[InternalFire]

Morning HITers

[marcus300]

My God, so much happening here today.

Really Marcus, so very happy that your shoulder is making a come-back. Did you make that technique up, because it's really smart and most importantly, it is working. The little TENS units are primarily for pain relief. They do have stronger electrical stimulation units that you'll find in clinics which address pain as well, but also try to reduce inflammation. Then there are EMS machines (Electrical Muscular Stimulation) that gets the spasmed/tightened muscle to tighten and relax over and over, to try to relieve the spasming.

The laser is something relatively new, so I really don't feel qualified to give you a decent opinion. But looking at what Nach has gone through and looking at his physique (great new avi by the way Nach, just how you develop can those delts with your RC issues - amazing!), I'd trust his word. And nothing beats someone who gives great deep tissue, as both Nach & AG said.

So sorry to hear about your continued troubles Sfla. I agree with Kel about a letter to an administrator. But, deep down in my heart, I feel the back is going to clear up if you stop compensating for your knee. And once again, I apologize I couldn't give better advice for the Mrs., but MuscleScience knows his stuff and I loved what he said.

Clarky, if you ever get what is it, a "wee niggle" did I get that right - hope I can help.

Insane, so happy you are finding your groove with the T. With your attitude, you're going to be a beast!

Guys, have to tell you, after work I look forward to coming back to this thread. Going on one year now - this test, this forum and this thread (that's only been a few months) has breathed new life into me that I didn't have for too many years to count. I was skeptical of the HIT philosophy and it is really agreeing with me. I have had a weird thing with pain my whole life (please no jokes Marcus and Kel) - in that it somehow validates that I am using my work-time to its max (have some stories). The pain from HIT is really something that agrees with me.

Headed to New Orleans tomorrow. Promised our niece that we would do something fun for her 21st birthday. The wife and I love it down there - going to be a great time!

Best wishes all!

The rc exercises were advised by a extremely good PT who deals with high level sports injuries and I can not believe how well things are moving forward instead of backwards like they have been doing.

You like pain? maybe I can send you some stuff which might appeal to you

Stay around your a serious asset to the board and to this thread

[InternalFire]

Ok, after stretching my sticks yesterday, I wasnt feeling too well, worth slapping myself well for that, took a shower and laid in bed thinking, more so meditating, as I didnt want to do half-ass session, I didnt go to it.
This morning, woke up ready for it, went and stretched, warmed up, and supersetted these damn legs well, 15 minutes and I had difficulty standing in the shower after, feels good, seems good. Walking stairs past half hour seem like my legs dont want to listen, hammies are burnt!!

Rock a powerful day everyone!

+ NACH, I wasnt copying you coincidence?

[NACH3]

Morning HITers

@ Prox - I most definitely agree with all the above... Great to have you! This thread has changed my life as well! Love New Orleans, too.... Have lots of family down on the Bayou! And always thank you for those words man!

Chest and bis are really sore... Going to start doing more unilateral ex's to get my R side firing a lil better... It's not bad but it is a touch weeker... On the lockout.

@ IM - hey man shit does happen lol

Have a kickass w/e and holiday in the states(youse across the pond don't do Labor Day, do youse) either way enjoy your time!

[InternalFire]

Have a good one guys! Squeeze the most out of it!

Barbque out in the mountains for me tomorrow!

[BG]

Last day of work guys, loooong week I didn't train but I'm looking forward to the weekend to get going again. Have a great day!

[NACH3]

Last day of work guys, loooong week I didn't train but I'm looking forward to the weekend to get going again. Have a great day!

Was wondering how you was doing? Long hard arse work in the sun all day in the middle of a field... Gotta hand it to ya... Looking forward to seeing your training again!

How you feeling buddy?

[marcus300]

4 pages from 1000

[BG]

Was wondering how you was doing? Long hard arse work in the sun all day in the middle of a field... Gotta hand it to ya... Looking forward to seeing your training again!

How you feeling buddy?

Feeling ok, sleeping SO much better since I haven't taken any prework out, crazy what effect that has. Back is beat up, but I took some Advil today. Thanks for asking, looking great in your avy !

[NACH3]

Feeling ok, sleeping SO much better since I haven't taken any prework out, crazy what effect that has. Back is beat up, but I took some Advil today. Thanks for asking, looking great in your avy !

No problem Brotha... Yeah when I took time off from my pre-w/o I was sleeping a lot better, too. I think it's time to cut it for a while and if I need anything I'll drop an ephedrine lol
Thanks for compliment man!

[clarky.]

Morning, Clarky!

Evening mate.

[clarky.]

Did arms earlier guys, it was a good session.

Standing db curls 1 working + 1rp 4 more reps DD

Incline db curls 1 working 1 drop

Db preach 1 working 3 neg a side. Off back of bench

Incline db tri ex 1 working 1 drop

Tri pd 1 working DD **new weight**

Behind head tri ex cable/rope

Done and fried fellas.

[InternalFire]

took 1/3 of ephedra (china white) pill this morning before my legs, maybe too soon to feel the effect but anyhow, trough about half day today felt normal again, BP was down to ~65 (normal 60) and thought I feel real good I should think about short intense arms routine, popped another remaining 1/3 of the pill, about hour in began feel the heat rush and good good all-in feeling, concentration focus and motivation skyrocketed, dunno why but it did. so now been contemplating this arm routine, and I should go do what my mind is chasing me to do, and be back to you guys later!

Liking that thing, not too shabby!

[almostgone]

Well, they couldn't do the ceramic onlay on the tooth, so I'm having to have another crown made. When I broke the crown, I also split off part of the tooth. Have a temporary on now. The work was a tad painful and got a script for some Lortab which I will defo have filled at some point for emergencies, but going to try out this Kratom I bought and see how effective it is for dental pain. Also, I will NOT be lifting without my mouthpiece again.
On the plus side, unless shit hits the fan, I have 2 days in a row off of work!!

[clarky.]

Well, they couldn't do the ceramic onlay on the tooth, so I'm having to have another crown made. When I broke the crown, I also split off part of the tooth. Have a temporary on now. The work was a tad painful and got a script for some Lortab which I will defo have filled at some point for emergencies, but going to try out this Kratom I bought and see how effective it is for dental pain. Also, I will NOT be lifting without my mouthpiece again.
On the plus side, unless shit hits the fan, I have 2 days in a row off of work!!

kinda sh!t though mate, more ££ again.

[almostgone]

kinda sh!t though mate, more ££ again.

LOL, somerimes I feel like I'm a fat hamster stuck on a wheel and the dang thing won't stop turning. Seems like we take 2 steps forward and 3 steps back. All we can do is drive on and keep pushing, right?

[InternalFire]

killed my workout, 30 minutes 2 supersets of 3 sets 8-10 reps 90% RM + 2 forearm sets

cable bar bic curls SSW cable rope tric pulldowns
3 x sets 10 reps pyramid up, last sets HIT mode
---
cable rope bic curls SSW flat bench barbel tric press
3 x sets 8 reps pyramid down dropsets, last sets HIT mode
---
forearm barbel curls followed by standing forearm wrist curls behind the back, 3 sets each, 8-10 reps each, foraerms failed on last HIT sets, intense burn. Although I didnt go beyond failure, it was good burn, very tight, like beyond teen-boner.

Half hour later, sitting here pumped, forearms seem to have a heartbeat of there own, amazing.

My previously injured arm feels I may say almost 98% perfect. some stings here and there but I was able to push it again, which is very pleasing!

[almostgone]

Nice, IM, but don't push the arms too hard too soon. You know how long it.can take to recover, especially with repeated trauma.

[InternalFire]

Attachment 165247

[InternalFire]

Nice, IM, but don't push the arms too hard too soon. You know how long it.can take to recover, especially with repeated trauma.

I know what you mean, I wasnt pushing it to the limits, more less was feeling it to see how far can I go before I get to feel uncomfortable again, and well happy to see it wasnt bad at all. Had few weeks almost without serious arm day, so that was earned abuse of today.

I now know whats coming on my next arm routine

[InternalFire]

I need to gain some insight boys on rocking more of that tricep mass... any nasty recipes?

By nasty I mean next thing to the worst possible scenario, I gotta get that meat-zone growing, reading all this last tens of pages I lean toward mass chasing games... I need to grow some more brain, to stuff all the good intel in, and then the rest gotta follow!

[almostgone]

Ok, it's so far past my bedtime I should be waking up. I'll catch up with y'all after while.

[InternalFire]

night soulja

[NACH3]

Looking great, IM! Keep grinding buddy

[NACH3]

Well I went in to train started and packed my shit after 20min and left - am having a bad day(shoulder wise) I rolled into it in the am and it wasn't right from the start of the day... Instead of half adding a whole w/o I figured on smashing it tomorrow... Plus my chest and bis are sore as shit too lol

Clarky IM great sessions fellas!

[InternalFire]

Thanks NACH, I get ya, nothing worse than pushing iron with mindset off and something out of order in the mechanics of one self.

Take a good care man